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  6. Lentil vs. Rye

Lentil vs. Rye — In-Depth Nutrition Comparison

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Important differences between lentil and rye

  • Lentil has more folate; however, rye is richer in manganese, fiber, phosphorus, selenium, vitamin B3, magnesium, vitamin B5, vitamin B2, and copper.
  • Rye's daily need coverage for manganese is 91% more.
  • Lentil contains 5 times more folate than rye. Lentil contains 181µg of folate, while rye contains 38µg.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Rye grain.

Infographic

Lentil vs Rye infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more IronIron +26.6%
Contains more MagnesiumMagnesium +205.6%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +38.2%
Contains more CopperCopper +46.2%
Contains more ZincZinc +108.7%
Contains more PhosphorusPhosphorus +84.4%
Contains more ManganeseManganese +421.7%
Contains more SeleniumSelenium +396.4%
~equal in Sodium ~2mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
Lentil
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Rye
Rye
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +376.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +672.7%
Contains more Vitamin B1Vitamin B1 +87%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B3Vitamin B3 +302.8%
Contains more Vitamin B5Vitamin B5 +128.2%
Contains more Vitamin B6Vitamin B6 +65.2%
Contains more Vitamin KVitamin K +247.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Rye DV% diff.
Manganese 0.494mg 2.577mg 91%
Folate 181µg 38µg 36%
Fiber 7.9g 15.1g 29%
Phosphorus 180mg 332mg 22%
Selenium 2.8µg 13.9µg 20%
Vitamin B3 1.06mg 4.27mg 20%
Carbs 20.13g 75.86g 19%
Magnesium 36mg 110mg 18%
Vitamin B5 0.638mg 1.456mg 16%
Vitamin B2 0.073mg 0.251mg 14%
Copper 0.251mg 0.367mg 13%
Zinc 1.27mg 2.65mg 13%
Vitamin B1 0.169mg 0.316mg 12%
Calories 116kcal 338kcal 11%
Iron 3.33mg 2.63mg 9%
Vitamin B6 0.178mg 0.294mg 9%
Vitamin E 0.11mg 0.85mg 5%
Potassium 369mg 510mg 4%
Vitamin K 1.7µg 5.9µg 4%
Polyunsaturated fat 0.175g 0.767g 4%
Protein 9.02g 10.34g 3%
Fats 0.38g 1.63g 2%
Vitamin C 1.5mg 0mg 2%
Calcium 19mg 24mg 1%
Saturated fat 0.053g 0.197g 1%
Protein per 100 calories 7.8g 3.1g N/A
Calories per 10 g protein 129kcal 327kcal N/A
Weight per 100 calories 86g 30g N/A
Net carbs 12.23g 60.76g N/A
Sugar 1.8g 0.98g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 1µg 0%
Choline 32.7mg 30.4mg 0%
Monounsaturated fat 0.064g 0.208g 0%
Tryptophan 0.081mg 0.108mg 0%
Threonine 0.323mg 0.289mg 0%
Isoleucine 0.39mg 0.208mg 0%
Leucine 0.654mg 0.563mg 0%
Lysine 0.63mg 0.286mg 0%
Methionine 0.077mg 0.153mg 0%
Phenylalanine 0.445mg 0.435mg 0%
Valine 0.448mg 0.317mg 0%
Histidine 0.254mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +557%
Contains more ProteinProtein +14.6%
Contains more FatsFats +328.9%
Contains more CarbsCarbs +276.9%
Contains more OtherOther +89.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +338.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.